Crossfit ukuqeqesha ngesisindo sayo. Uhlelo lwe-crossfit luyathandwa kakhulu kubantu abaqeqeshwe abafuna ukuhlukanisa ukuqeqeshwa ehholo, noma abangenalo ithuba lokuya ekuqeqeshweni, bahlala ekhaya.
Sizokwenza uhlelo lwekhaya lwe- crossfit : imibuthano emithathu yokuzivocavoca okungu-8, phakathi kokuzivocavoca okuphumula emaminithini angu-1 kuya kwangu-3. Konke kuncike ekutheni inhlalakahle nempilo yomzimba we-cross-train ibonisa uhlelo.
Ukuzivocavoca
- "Berypi" - siqala kusukela ekumiswe sihlezi, kusukela lapha siya endaweni yokuqamba amanga, kusuka lapha - ukugcizelela kuhlezi, ukuxosha izandla zethu phansi, futhi sifinyelele phezulu ngekotini. Senza izikhathi ezingu-10. Manje siphumule - sibeka isikhathi kusukela ngomzuzu kuya kwesithathu.
- Izikwele zomoya - isisindo somzimba ezithende, susa isikhumba, uguqe ngokuhlanganyela, uguqe amadolo bese ugoba ngemuva, futhi izandla ziya phambili. Isikhumba siwela phansi ngezansi kwamadolo, lapho siphumelela ukuphuma sisuka ku-FE. Senza izikhathi ezingu-30.
- Ukuwa futhi emuva - senza i-back back, ibhande langaphambili ngakwesokudla, sikhuphuka, sinyawo olufanayo silenza ukuhlaselwa ohlangothini. Sukuhlasela nokunye ukuhlaselwa emuva nangakwesokunene, kuqala ukuya emlenzeni wesokudla izikhathi ezingu-20, bese ngakwesobunxele. Amadolo asemagumbini alungile, i-pelvis ixoshwa emuva, isisu siphundukile, izingalo ziyalulwa, isisindo somzimba sisezintendeni.
- Iphakama emadolweni - izandla phezu kwebhande, senza kusuka endaweni emadolweni. Siphakamisa umlenze wesokudla, sidonse umlenze wesibili futhi siqondise. Khona-ke sibuyela emadolweni ethu ngakwesokunxele ngakwesokunxele, khona-ke. Senza izikhathi ezingu-20 ngomlenze.
- Ama-push-up kusukela esikhundleni sokulala phansi awenziwa izikhathi ezingu-20. Enyuka, siphumelele, silala phansi phansi.
- I-Sitam noma umzimba uvuka - yenza kusuka esimweni esifanelekile. Amaqhubu aphihliwe, izandla ziphakama, bese kuthi lapho siphumule sisuke sithinta izintende zezandla. Senza izikhathi ezingu-30.
- Amakhandlela - silale emhlane wethu, siphakamise imilenze yethu, sibeke izandla zethu ngaphansi kwezintambo, siphuca amahlombe bese sihamba. Uma uphefumula kancane uphumule isifuba phansi, uphinde udonsa izinzwane kuze kube selahleni. Senza izikhathi ezingu-30.
- Iplanti iyisenzo sokusebenza kuwo onke amaqembu omzimba. Sigcizelela ukulala engxenyeni ye-forearm, isikhumba siphenduliwe, isisu siqinisiwe, emuva kuqondile, sihlala phansi ngamasokisi. Simi imizuzwana engu-30.